This control drill allows an opportunity to explore the hip-hinging pattern without postural tension and compensation following awareness and breathing drills to challenge stability in a functional position.
Hip Hinge Single Leg with Dowel
This is a stability movement to reinforce single leg stance and hip hinge for active straight leg raise and hurdle step patterning.
- Starting Position:
- Single Leg
Stand with the feet shoulder width apart and a dowel running along the spine. Hands should be in reciprocal position. Flex forward on one hip with slight knee bend. The opposite hip is extended and foot backward. The dowel remains in contact with the head, thoracic spine, and sacrum. Alternate hand and foot positions between sets. A stretch should be felt in the hamstring.
Related Exercises
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This is an exercise to improve strength in the deadlift and serves as a preparation drill for the double arm swing.
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This assisted pattern is to improve hip mobility and stability for the active straight leg raise pattern.
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This is a diagonal pattern that helps develop trunk and lower body stability and upper body strength.